Welcome to the list of the top 100 vegetables highest in manganese content. Where the amount of manganese ranges from 6.704 mg to 0.416 mg per 100g. The top vegetable is Fireweed, leaves, raw with the highest manganese content, which in 100g contains 6.704 mg of manganese.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Fireweed, leaves, raw has a nutritional value score of 24 out of 100.



Other important and manganese related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Fireweed, leaves, raw, which is the top of the vegetables list for manganese content in your diet, the amount of Calories is 103 kcal (5% RDA), the amount of Protein is 4.71 g (8% RDA), the amount of Fat is 2.75 g (4% RDA) and the amount of Carbohydrate is 19.22 g (15% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the manganese content in Fireweed, leaves, raw from the list of vegetables.

manganese and nutrition facts in vegetables per 100g



Top Twenty List - Highest manganese Content per 100g

Below is a basic list for manganese in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Fireweed, leaves, raw 6.704mg
2. Lemon grass (citronella), raw 5.224mg
3. Epazote, raw 3.098mg
4. Grape leaves, raw 2.855mg
5. Garlic, raw 1.672mg
6. Seaweed, wakame, raw 1.4mg
7. Winged bean leaves, raw 1.367mg
8. Potatoes, boiled, cooked in skin, skin, without salt 1.338mg
9. Potatoes, boiled, cooked in skin, skin, with salt 1.338mg
10. Lima beans, immature seeds, cooked, boiled, drained, with salt 1.252mg
11. Lima beans, immature seeds, cooked, boiled, drained, without salt 1.252mg
12. Lima beans, immature seeds, raw 1.215mg
13. Soybe 1.133mg
14. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 1.133mg
15. Eppaw, raw 1.094mg
16. Drumstick leaves, raw 1.063mg
17. Seaweed, laver, raw 0.988mg
18. Potatoes, microwaved, cooked in skin, skin, without salt 0.98mg
19. Potatoes, microwaved, cooked, in skin, skin with salt 0.98mg
20. Chrysanthemum leaves, raw 0.943mg

Highest Amount of manganese per Serving

Please remember that the above gives an accurate value in 100g for high manganese foods in your diet. You should also take into account portion sizes when you are considering the manganese nutritional content.

The food with the highest manganese content per typical serving is Lemon grass (citronella), raw which contains 3.5 mg in 1 cup (or 67 g). For this serving the Calories content is 66.33 kcal (3% RDA), the Protein content is 1.22 g (2% RDA), the Fat content is 0.33 g (1% RDA) and the Carbohydrate content is 16.96 g (13% RDA).

Milligrams of manganese in vegetables (per 100g)

The list below gives the total manganese content in the top 100 items from the general description 'vegetables' each of which show the manganese amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

vegetables manganese per 100g

The level of manganese can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 47 items. The highest amount of manganese from the 47 raw items is in Fireweed, leaves, raw where the content is 6.704 mg per 100g. The number of food items which are cooked are 49 items. The highest amount of manganese from the 49 cooked items is in Potatoes, boiled, cooked in skin, skin, without salt where the amount is 1.338 mg per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of manganese by 5.366 mg in a 100g serving.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing manganese which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high amount of manganese


List of Vegetables High in manganese Content per 100g

1. Fireweed, leaves, raw - Manganese
6.704 mg of Manganese per 100g
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
6.704 mg 103(5%)19.22(15%)2.75(4%)4.71(8%)
Typical Serving Amount : 1 cup, chopped (or 23g):
1.54 mg23.69 kcal(1%)4.42 g(3%)0.63 g(1%)1.08 g(2%)
Other Serving Size : 1 plant (or 22g):
1.47 mg22.66 kcal(1%)4.23 g(3%)0.61 g(1%)1.04 g(2%)
2. Lemon grass (citronella), raw - Manganese
5.224 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
5.224 mg 99(5%)25.31(19%)0.49(1%)1.82(3%)
Typical Serving Amount : 1 cup (or 67g):
3.5 mg66.33 kcal(3%)16.96 g(13%)0.33 g(1%)1.22 g(2%)
Other Serving Size : 1 tbsp (or 4.8g):
0.25 mg4.75 kcal(0%)1.21 g(1%)0.02 g(0%)0.09 g(0%)
3. Epazote, raw - Manganese
3.098 mg of Manganese per 100g
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.098 mg 32(2%)7.44(6%)0.52(1%)0.33(1%)
Typical Serving Amount : 1 tbsp (or 0.8g):
0.02 mg0.26 kcal(0%)0.06 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1 sprig (or 2g):
0.06 mg0.64 kcal(0%)0.15 g(0%)0.01 g(0%)0.01 g(0%)
4. Grape leaves, raw - Manganese
2.855 mg of Manganese per 100g
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.855 mg 93(5%)17.31(13%)2.12(3%)5.6(10%)
Typical Serving Amount : 1 cup (or 14g):
0.4 mg13.02 kcal(1%)2.42 g(2%)0.3 g(0%)0.78 g(1%)
Other Serving Size : 1 leaf (or 3g):
0.09 mg2.79 kcal(0%)0.52 g(0%)0.06 g(0%)0.17 g(0%)
5. Garlic, raw - Manganese
1.672 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.672 mg 149(7%)33.06(25%)0.5(1%)6.36(11%)
Typical Serving Amount : 1 cup (or 136g):
2.27 mg202.64 kcal(10%)44.96 g(35%)0.68 g(1%)8.65 g(15%)
Other Serving Size : 1 tsp (or 2.8g):
0.05 mg4.17 kcal(0%)0.93 g(1%)0.01 g(0%)0.18 g(0%)
Other Serving Size : 1 clove (or 3g):
0.05 mg4.47 kcal(0%)0.99 g(1%)0.02 g(0%)0.19 g(0%)
Other Serving Size : 3 cloves (or 9g):
0.15 mg13.41 kcal(1%)2.98 g(2%)0.05 g(0%)0.57 g(1%)
6. Seaweed, wakame, raw - Manganese
1.4 mg of Manganese per 100g
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.4 mg 45(2%)9.14(7%)0.64(1%)3.03(5%)
Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g):
0.14 mg4.5 kcal(0%)0.91 g(1%)0.06 g(0%)0.3 g(1%)
7. Winged bean leaves, raw - Manganese
1.367 mg of Manganese per 100g
Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.367 mg 74(4%)14.1(11%)1.1(2%)5.85(10%)
8. Potatoes, boiled, cooked in skin, skin, without salt - Manganese
1.338 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.338 mg 78(4%)17.21(13%)0.1(0%)2.86(5%)
Typical Serving Amount : 1 skin (or 34g):
0.45 mg26.52 kcal(1%)5.85 g(5%)0.03 g(0%)0.97 g(2%)
9. Potatoes, boiled, cooked in skin, skin, with salt - Manganese
1.338 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.338 mg 78(4%)17.2(13%)0.1(0%)2.86(5%)
Typical Serving Amount : 1 skin (or 34g):
0.45 mg26.52 kcal(1%)5.85 g(5%)0.03 g(0%)0.97 g(2%)
10. Lima beans, immature seeds, cooked, boiled, drained, with salt - Manganese
1.252 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.252 mg 123(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1 cup (or 170g):
2.13 mg209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
11. Lima beans, immature seeds, cooked, boiled, drained, without salt - Manganese
1.252 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.252 mg 123(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1 cup (or 170g):
2.13 mg209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
12. Lima beans, immature seeds, raw - Manganese
1.215 mg of Manganese per 100g
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.215 mg 113(6%)20.17(16%)0.86(1%)6.84(12%)
Typical Serving Amount : 1 cup (or 156g):
1.9 mg176.28 kcal(9%)31.47 g(24%)1.34 g(2%)10.67 g(19%)
13. Soybe - Manganese
1.133 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.133 mg 125(6%)9.4(7%)7.1(11%)13.1(23%)
14. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt - Manganese
1.133 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.133 mg 125(6%)9.4(7%)7.1(11%)13.1(23%)
15. Eppaw, raw - Manganese
1.094 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.094 mg 150(8%)31.68(24%)1.8(3%)4.6(8%)
Typical Serving Amount : 1 cup (or 100g):
1.09 mg150 kcal(8%)31.68 g(24%)1.8 g(3%)4.6 g(8%)
16. Drumstick leaves, raw - Manganese
1.063 mg of Manganese per 100g
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.063 mg 64(3%)8.28(6%)1.4(2%)9.4(17%)
Typical Serving Amount : 1 cup, chopped (or 21g):
0.22 mg13.44 kcal(1%)1.74 g(1%)0.29 g(0%)1.97 g(4%)
17. Seaweed, laver, raw - Manganese
0.988 mg of Manganese per 100g
Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.988 mg 35(2%)5.11(4%)0.28(0%)5.81(10%)
Typical Serving Amount : 10 sheets (or 26g):
0.26 mg9.1 kcal(0%)1.33 g(1%)0.07 g(0%)1.51 g(3%)
Other Serving Size : 2 tbsp (1/8 cup) (or 10g):
0.1 mg3.5 kcal(0%)0.51 g(0%)0.03 g(0%)0.58 g(1%)
18. Potatoes, microwaved, cooked in skin, skin, without salt - Manganese
0.98 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.98 mg 132(7%)29.63(23%)0.1(0%)4.39(8%)
Typical Serving Amount : 1 skin (or 58g):
0.57 mg76.56 kcal(4%)17.19 g(13%)0.06 g(0%)2.55 g(5%)
19. Potatoes, microwaved, cooked, in skin, skin with salt - Manganese
0.98 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.98 mg 132(7%)29.63(23%)0.1(0%)4.39(8%)
Typical Serving Amount : 1 skin (or 58g):
0.57 mg76.56 kcal(4%)17.19 g(13%)0.06 g(0%)2.55 g(5%)
20. Chrysanthemum leaves, raw - Manganese
0.943 mg of Manganese per 100g
Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.943 mg 24(1%)3.01(2%)0.56(1%)3.36(6%)
Typical Serving Amount : 1 cup, chopped (or 51g):
0.48 mg12.24 kcal(1%)1.54 g(1%)0.29 g(0%)1.71 g(3%)
Other Serving Size : 1 leaf (or 18g):
0.17 mg4.32 kcal(0%)0.54 g(0%)0.1 g(0%)0.6 g(1%)
21. Chrysanthemum, garland, raw - Manganese
0.943 mg of Manganese per 100g
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.943 mg 24(1%)3.02(2%)0.56(1%)3.36(6%)
Typical Serving Amount : 1 cup (1 pieces) (or 25g):
0.24 mg6 kcal(0%)0.76 g(1%)0.14 g(0%)0.84 g(2%)
Other Serving Size : 1 stem (8-3/4 long) (or 14g):
0.13 mg3.36 kcal(0%)0.42 g(0%)0.08 g(0%)0.47 g(1%)
22. Spinach, cooked, boiled, drained, without salt - Manganese
0.935 mg of Manganese per 100g
Nutritional Value = 63 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.935 mg 23(1%)3.75(3%)0.26(0%)2.97(5%)
Typical Serving Amount : 1 cup (or 180g):
1.68 mg41.4 kcal(2%)6.75 g(5%)0.47 g(1%)5.35 g(10%)
23. Spinach, cooked, boiled, drained, with salt - Manganese
0.935 mg of Manganese per 100g
Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.935 mg 23(1%)3.75(3%)0.26(0%)2.97(5%)
Typical Serving Amount : 1 cup (or 180g):
1.68 mg41.4 kcal(2%)6.75 g(5%)0.47 g(1%)5.35 g(10%)
24. Spinach, raw - Manganese
0.897 mg of Manganese per 100g
Nutritional Value = 68 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.897 mg 23(1%)3.63(3%)0.39(1%)2.86(5%)
Typical Serving Amount : 1 cup (or 30g):
0.27 mg6.9 kcal(0%)1.09 g(1%)0.12 g(0%)0.86 g(2%)
Other Serving Size : 1 bunch (or 340g):
3.05 mg78.2 kcal(4%)12.34 g(9%)1.33 g(2%)9.72 g(17%)
Other Serving Size : 1 leaf (or 10g):
0.09 mg2.3 kcal(0%)0.36 g(0%)0.04 g(0%)0.29 g(1%)
Other Serving Size : 1 package (10 oz) (or 284g):
2.55 mg65.32 kcal(3%)10.31 g(8%)1.11 g(2%)8.12 g(15%)
25. Amaranth leaves, raw - Manganese
0.885 mg of Manganese per 100g
Nutritional Value = 45 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.885 mg 23(1%)4.02(3%)0.33(1%)2.46(4%)
Typical Serving Amount : 1 cup (or 28g):
0.25 mg6.44 kcal(0%)1.13 g(1%)0.09 g(0%)0.69 g(1%)
Other Serving Size : 1 leaf (or 14g):
0.12 mg3.22 kcal(0%)0.56 g(0%)0.05 g(0%)0.34 g(1%)
26. Drumstick leaves, cooked, boiled, drained, with salt - Manganese
0.868 mg of Manganese per 100g
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.868 mg 60(3%)11.15(9%)0.93(1%)5.27(9%)
Typical Serving Amount : 1 cup, chopped (or 42g):
0.36 mg25.2 kcal(1%)4.68 g(4%)0.39 g(1%)2.21 g(4%)
27. Drumstick leaves, cooked, boiled, drained, without salt - Manganese
0.868 mg of Manganese per 100g
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.868 mg 60(3%)11.15(9%)0.93(1%)5.27(9%)
Typical Serving Amount : 1 cup, chopped (or 42g):
0.36 mg25.2 kcal(1%)4.68 g(4%)0.39 g(1%)2.21 g(4%)
28. Amaranth leaves, cooked, boiled, drained, without salt - Manganese
0.861 mg of Manganese per 100g
Nutritional Value = 47 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.861 mg 21(1%)4.11(3%)0.18(0%)2.11(4%)
Typical Serving Amount : 1 cup (or 132g):
1.14 mg27.72 kcal(1%)5.43 g(4%)0.24 g(0%)2.79 g(5%)
29. Amaranth leaves, cooked, boiled, drained, with salt - Manganese
0.861 mg of Manganese per 100g
Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.861 mg 21(1%)4.11(3%)0.18(0%)2.11(4%)
Typical Serving Amount : 1 cup (or 132g):
1.14 mg27.72 kcal(1%)5.43 g(4%)0.24 g(0%)2.79 g(5%)
30. Okra, raw - Manganese
0.788 mg of Manganese per 100g
Nutritional Value = 31 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.788 mg 33(2%)7.45(6%)0.19(0%)1.93(3%)
Typical Serving Amount : 1 cup (or 100g):
0.79 mg33 kcal(2%)7.45 g(6%)0.19 g(0%)1.93 g(3%)
Other Serving Size : 8 pods (3 long) (or 95g):
0.75 mg31.35 kcal(2%)7.08 g(5%)0.18 g(0%)1.83 g(3%)
31. Lambsquarters, raw - Manganese
0.782 mg of Manganese per 100g
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.782 mg 43(2%)7.3(6%)0.8(1%)4.2(8%)
32. Succotash, (corn and limas), cooked, boiled, drained, with salt - Manganese
0.769 mg of Manganese per 100g
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.769 mg 111(6%)24.37(19%)0.8(1%)5.07(9%)
Typical Serving Amount : 1 cup (or 192g):
1.48 mg213.12 kcal(11%)46.79 g(36%)1.54 g(2%)9.73 g(17%)
33. Succotash, (corn and limas), cooked, boiled, drained, without salt - Manganese
0.769 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.769 mg 115(6%)24.38(19%)0.8(1%)5.07(9%)
Typical Serving Amount : 1 cup (or 192g):
1.48 mg220.8 kcal(11%)46.81 g(36%)1.54 g(2%)9.73 g(17%)
34. Vinespinach, (basella), raw - Manganese
0.735 mg of Manganese per 100g
Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.735 mg 19(1%)3.4(3%)0.3(0%)1.8(3%)
35. Taro leaves, raw - Manganese
0.714 mg of Manganese per 100g
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.714 mg 42(2%)6.7(5%)0.74(1%)4.98(9%)
Typical Serving Amount : 1 cup (or 28g):
0.2 mg11.76 kcal(1%)1.88 g(1%)0.21 g(0%)1.39 g(2%)
Other Serving Size : 1 leaf (11 x 6-1/2) (or 10g):
0.07 mg4.2 kcal(0%)0.67 g(1%)0.07 g(0%)0.5 g(1%)
36. Soybeans, mature seeds, sprouted, cooked, steamed - Manganese
0.71 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.71 mg 81(4%)6.53(5%)4.45(7%)8.47(15%)
Typical Serving Amount : 1 cup (or 94g):
0.67 mg76.14 kcal(4%)6.14 g(5%)4.18 g(6%)7.96 g(14%)
37. Soybeans, mature seeds, sprouted, cooked, steamed, with salt - Manganese
0.71 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.71 mg 81(4%)6.53(5%)4.45(7%)8.47(15%)
Typical Serving Amount : 1 cup (or 94g):
0.67 mg76.14 kcal(4%)6.14 g(5%)4.18 g(6%)7.96 g(14%)
38. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated - Manganese
0.71 mg of Manganese per 100g
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.71 mg 31(2%)5.62(4%)0.17(0%)1.86(3%)
Typical Serving Amount : .25 cup (or 25g):
0.18 mg7.75 kcal(0%)1.41 g(1%)0.04 g(0%)0.47 g(1%)
39. Soybeans, mature seeds, sprouted, raw - Manganese
0.702 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.702 mg 122(6%)9.57(7%)6.7(10%)13.09(23%)
Typical Serving Amount : .5 cup (or 35g):
0.25 mg42.7 kcal(2%)3.35 g(3%)2.35 g(4%)4.58 g(8%)
Other Serving Size : 10 sprouts (or 10g):
0.07 mg12.2 kcal(1%)0.96 g(1%)0.67 g(1%)1.31 g(2%)
40. Celtuce, raw - Manganese
0.688 mg of Manganese per 100g
Nutritional Value = 47 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.688 mg 18(1%)3.65(3%)0.3(0%)0.85(2%)
Typical Serving Amount : 1 leaf (or 8g):
0.06 mg1.44 kcal(0%)0.29 g(0%)0.02 g(0%)0.07 g(0%)
41. Succotash, (corn and limas), raw - Manganese
0.688 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.688 mg 99(5%)19.59(15%)1.02(2%)5.03(9%)
42. Beans, fava, in pod, raw - Manganese
0.661 mg of Manganese per 100g
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.661 mg 88(4%)17.63(14%)0.73(1%)7.92(14%)
Typical Serving Amount : 1 cup (or 126g):
0.83 mg110.88 kcal(6%)22.21 g(17%)0.92 g(1%)9.98 g(18%)
Other Serving Size : 1 pod (or 6.1g):
0.04 mg5.37 kcal(0%)1.08 g(1%)0.04 g(0%)0.48 g(1%)
43. Kale, raw - Manganese
0.659 mg of Manganese per 100g
Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.659 mg 49(2%)8.75(7%)0.93(1%)4.28(8%)
Typical Serving Amount : 1 cup, chopped (or 67g):
0.44 mg32.83 kcal(2%)5.86 g(5%)0.62 g(1%)2.87 g(5%)
44. Collards, raw - Manganese
0.658 mg of Manganese per 100g
Nutritional Value = 53 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.658 mg 32(2%)5.42(4%)0.61(1%)3.02(5%)
Typical Serving Amount : 1 cup, chopped (or 36g):
0.24 mg11.52 kcal(1%)1.95 g(2%)0.22 g(0%)1.09 g(2%)
45. Kale, scotch, raw - Manganese
0.648 mg of Manganese per 100g
Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.648 mg 42(2%)8.32(6%)0.6(1%)2.8(5%)
Typical Serving Amount : 1 cup, chopped (or 67g):
0.43 mg28.14 kcal(1%)5.57 g(4%)0.4 g(1%)1.88 g(3%)
46. New Zealand spinach, raw - Manganese
0.639 mg of Manganese per 100g
Nutritional Value = 82 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.639 mg 14(1%)2.5(2%)0.2(0%)1.5(3%)
Typical Serving Amount : 1 cup, chopped (or 56g):
0.36 mg7.84 kcal(0%)1.4 g(1%)0.11 g(0%)0.84 g(2%)
47. Potatoes, baked, skin, without salt - Manganese
0.616 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.616 mg 198(10%)46.06(35%)0.1(0%)4.29(8%)
Typical Serving Amount : 1 skin (or 58g):
0.36 mg114.84 kcal(6%)26.71 g(21%)0.06 g(0%)2.49 g(4%)
48. Potatoes, baked, skin, with salt - Manganese
0.616 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.616 mg 198(10%)46.06(35%)0.1(0%)4.29(8%)
Typical Serving Amount : 1 skin (or 58g):
0.36 mg114.84 kcal(6%)26.71 g(21%)0.06 g(0%)2.49 g(4%)
49. Potatoes, raw, skin - Manganese
0.602 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.602 mg 58(3%)12.44(10%)0.1(0%)2.57(5%)
Typical Serving Amount : 1 skin (or 38g):
0.23 mg22.04 kcal(1%)4.73 g(4%)0.04 g(0%)0.98 g(2%)
50. Mushrooms, morel, raw - Manganese
0.587 mg of Manganese per 100g
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.587 mg 31(2%)5.1(4%)0.57(1%)3.12(6%)
Typical Serving Amount : 1 cup (or 66g):
0.39 mg20.46 kcal(1%)3.37 g(3%)0.38 g(1%)2.06 g(4%)
Other Serving Size : 1 piece (or 12.9g):
0.08 mg4 kcal(0%)0.66 g(1%)0.07 g(0%)0.4 g(1%)
51. Pigeonpeas, immature seeds, raw - Manganese
0.574 mg of Manganese per 100g
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.574 mg 136(7%)23.88(18%)1.64(3%)7.2(13%)
Typical Serving Amount : 1 cup (or 154g):
0.88 mg209.44 kcal(10%)36.78 g(28%)2.53 g(4%)11.09 g(20%)
Other Serving Size : 10 seeds (or 4g):
0.02 mg5.44 kcal(0%)0.96 g(1%)0.07 g(0%)0.29 g(1%)
52. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt - Manganese
0.572 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.572 mg 94(5%)19.73(15%)0.38(1%)3.17(6%)
Typical Serving Amount : 1 cup (or 165g):
0.94 mg155.1 kcal(8%)32.55 g(25%)0.63 g(1%)5.23 g(9%)
53. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt - Manganese
0.572 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.572 mg 97(5%)20.32(16%)0.38(1%)3.17(6%)
Typical Serving Amount : 1 cup (or 165g):
0.94 mg160.05 kcal(8%)33.53 g(26%)0.63 g(1%)5.23 g(9%)
54. Parsnips, raw - Manganese
0.56 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.56 mg 75(4%)17.99(14%)0.3(0%)1.2(2%)
Typical Serving Amount : 1 cup slices (or 133g):
0.74 mg99.75 kcal(5%)23.93 g(18%)0.4 g(1%)1.6 g(3%)
55. Cowpeas (blackeyes), immature seeds, raw - Manganese
0.56 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.56 mg 90(5%)18.83(14%)0.35(1%)2.95(5%)
Typical Serving Amount : 1 cup (or 145g):
0.81 mg130.5 kcal(7%)27.3 g(21%)0.51 g(1%)4.28 g(8%)
56. Cress, garden, raw - Manganese
0.553 mg of Manganese per 100g
Nutritional Value = 57 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.553 mg 32(2%)5.5(4%)0.7(1%)2.6(5%)
Typical Serving Amount : 1 cup (or 50g):
0.28 mg16 kcal(1%)2.75 g(2%)0.35 g(1%)1.3 g(2%)
Other Serving Size : 1 sprig (or 1g):
0.01 mg0.32 kcal(0%)0.06 g(0%)0.01 g(0%)0.03 g(0%)
57. Soybeans, green, raw - Manganese
0.547 mg of Manganese per 100g
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.547 mg 147(7%)11.05(9%)6.8(10%)12.95(23%)
Typical Serving Amount : 1 cup (or 256g):
1.4 mg376.32 kcal(19%)28.29 g(22%)17.41 g(27%)33.15 g(59%)
58. Tree fern, cooked, without salt - Manganese
0.539 mg of Manganese per 100g
Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.539 mg 40(2%)10.98(8%)0.07(0%)0.29(1%)
Typical Serving Amount : .5 cup, chopped (or 71g):
0.38 mg28.4 kcal(1%)7.8 g(6%)0.05 g(0%)0.21 g(0%)
Other Serving Size : 1 frond (6-1/2 long) (or 31g):
0.17 mg12.4 kcal(1%)3.4 g(3%)0.02 g(0%)0.09 g(0%)
59. Tree fern, cooked, with salt - Manganese
0.539 mg of Manganese per 100g
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.539 mg 40(2%)10.78(8%)0.07(0%)0.29(1%)
Typical Serving Amount : 1 frond (6-1/2 long) (or 31g):
0.17 mg12.4 kcal(1%)3.34 g(3%)0.02 g(0%)0.09 g(0%)
Other Serving Size : .5 cup, chopped or diced (or 71g):
0.38 mg28.4 kcal(1%)7.65 g(6%)0.05 g(0%)0.21 g(0%)
60. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt - Manganese
0.536 mg of Manganese per 100g
Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.536 mg 32(2%)6.16(5%)0.2(0%)3.6(6%)
Typical Serving Amount : 1 cup (or 58g):
0.31 mg18.56 kcal(1%)3.57 g(3%)0.12 g(0%)2.09 g(4%)
61. Balsam-pear (bitter gourd), leafy tips, raw - Manganese
0.536 mg of Manganese per 100g
Nutritional Value = 38 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.536 mg 30(2%)3.29(3%)0.69(1%)5.3(9%)
Typical Serving Amount : 1 leaf (or 4g):
0.02 mg1.2 kcal(0%)0.13 g(0%)0.03 g(0%)0.21 g(0%)
Other Serving Size : .5 cup (or 24g):
0.13 mg7.2 kcal(0%)0.79 g(1%)0.17 g(0%)1.27 g(2%)
62. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt - Manganese
0.536 mg of Manganese per 100g
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.536 mg 34(2%)6.68(5%)0.2(0%)3.6(6%)
Typical Serving Amount : 1 cup (or 58g):
0.31 mg19.72 kcal(1%)3.87 g(3%)0.12 g(0%)2.09 g(4%)
63. Winged bean tuber, raw - Manganese
0.532 mg of Manganese per 100g
Nutritional Value = 14 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.532 mg 148(7%)28.1(22%)0.9(1%)11.6(21%)
64. New Zealand spinach, cooked, boiled, drained, without salt - Manganese
0.526 mg of Manganese per 100g
Nutritional Value = 73 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.526 mg 12(1%)2.13(2%)0.17(0%)1.3(2%)
Typical Serving Amount : 1 cup, chopped (or 180g):
0.95 mg21.6 kcal(1%)3.83 g(3%)0.31 g(0%)2.34 g(4%)
65. New zealand spinach, cooked, boiled, drained, with salt - Manganese
0.526 mg of Manganese per 100g
Nutritional Value = 71 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.526 mg 12(1%)2.13(2%)0.17(0%)1.3(2%)
Typical Serving Amount : 1 cup, chopped (or 180g):
0.95 mg21.6 kcal(1%)3.83 g(3%)0.31 g(0%)2.34 g(4%)
66. Lambs quarters, cooked, boiled, drained, with salt - Manganese
0.525 mg of Manganese per 100g
Nutritional Value = 44 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.525 mg 32(2%)5(4%)0.7(1%)3.2(6%)
Typical Serving Amount : 1 cup, chopped (or 180g):
0.95 mg57.6 kcal(3%)9 g(7%)1.26 g(2%)5.76 g(10%)
67. Peas, green, cooked, boiled, drained, with salt - Manganese
0.525 mg of Manganese per 100g
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.525 mg 84(4%)15.63(12%)0.22(0%)5.36(10%)
Typical Serving Amount : 1 cup (or 160g):
0.84 mg134.4 kcal(7%)25.01 g(19%)0.35 g(1%)8.58 g(15%)
68. Lambsquarters, cooked, boiled, drained, without salt - Manganese
0.525 mg of Manganese per 100g
Nutritional Value = 53 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.525 mg 32(2%)5(4%)0.7(1%)3.2(6%)
Typical Serving Amount : 1 cup, chopped (or 180g):
0.95 mg57.6 kcal(3%)9 g(7%)1.26 g(2%)5.76 g(10%)
69. Peas, green, cooked, boiled, drained, without salt - Manganese
0.525 mg of Manganese per 100g
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.525 mg 84(4%)15.63(12%)0.22(0%)5.36(10%)
Typical Serving Amount : 1 cup (or 160g):
0.84 mg134.4 kcal(7%)25.01 g(19%)0.35 g(1%)8.58 g(15%)
70. Beet greens, cooked, boiled, drained, without salt - Manganese
0.514 mg of Manganese per 100g
Nutritional Value = 59 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.514 mg 27(1%)5.46(4%)0.2(0%)2.57(5%)
Typical Serving Amount : 1 cup (1 pieces) (or 144g):
0.74 mg38.88 kcal(2%)7.86 g(6%)0.29 g(0%)3.7 g(7%)
Other Serving Size : .5 cup (1 pieces) (or 72g):
0.37 mg19.44 kcal(1%)3.93 g(3%)0.14 g(0%)1.85 g(3%)
71. Beet greens, cooked, boiled, drained, with salt - Manganese
0.514 mg of Manganese per 100g
Nutritional Value = 58 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.514 mg 27(1%)5.46(4%)0.2(0%)2.57(5%)
Typical Serving Amount : 1 cup (1 pieces) (or 144g):
0.74 mg38.88 kcal(2%)7.86 g(6%)0.29 g(0%)3.7 g(7%)
72. Collards, cooked, boiled, drained, with salt - Manganese
0.51 mg of Manganese per 100g
Nutritional Value = 44 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.51 mg 33(2%)5.65(4%)0.72(1%)2.71(5%)
Typical Serving Amount : 1 cup, chopped (or 190g):
0.97 mg62.7 kcal(3%)10.74 g(8%)1.37 g(2%)5.15 g(9%)
73. Collards, cooked, boiled, drained, without salt - Manganese
0.51 mg of Manganese per 100g
Nutritional Value = 44 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.51 mg 33(2%)5.65(4%)0.72(1%)2.71(5%)
Typical Serving Amount : 1 cup, chopped (or 190g):
0.97 mg62.7 kcal(3%)10.74 g(8%)1.37 g(2%)5.15 g(9%)
74. Fiddlehead ferns, raw - Manganese
0.51 mg of Manganese per 100g
Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.51 mg 34(2%)5.54(4%)0.4(1%)4.55(8%)
75. Cowpeas, leafy tips, raw - Manganese
0.509 mg of Manganese per 100g
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.509 mg 29(1%)4.82(4%)0.25(0%)4.1(7%)
Typical Serving Amount : 1 cup, chopped (or 36g):
0.18 mg10.44 kcal(1%)1.74 g(1%)0.09 g(0%)1.48 g(3%)
Other Serving Size : 1 leaf (or 3g):
0.02 mg0.87 kcal(0%)0.14 g(0%)0.01 g(0%)0.12 g(0%)
76. Lentils, sprouted, raw - Manganese
0.506 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.506 mg 106(5%)22.14(17%)0.55(1%)8.96(16%)
Typical Serving Amount : 1 cup (or 77g):
0.39 mg81.62 kcal(4%)17.05 g(13%)0.42 g(1%)6.9 g(12%)
77. Soybeans, green, cooked, boiled, drained, without salt - Manganese
0.502 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.502 mg 141(7%)11.05(9%)6.4(10%)12.35(22%)
Typical Serving Amount : 1 cup (or 180g):
0.9 mg253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
78. Lentils, sprouted, cooked, stir-fried, without salt - Manganese
0.502 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.502 mg 101(5%)21.25(16%)0.45(1%)8.8(16%)
79. Soybeans, green, cooked, boiled, drained, with salt - Manganese
0.502 mg of Manganese per 100g
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.502 mg 141(7%)11.05(9%)6.4(10%)12.35(22%)
Typical Serving Amount : 1 cup (or 180g):
0.9 mg253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
80. Lentils, sprouted, cooked, stir-fried, with salt - Manganese
0.502 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.502 mg 101(5%)21.25(16%)0.45(1%)8.8(16%)
81. Sweet potato, cooked, baked in skin, with salt - Manganese
0.497 mg of Manganese per 100g
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.497 mg 92(5%)20.71(16%)0.15(0%)2.01(4%)
Typical Serving Amount : 1 medium (2 dia, 5 long, raw) (or 114g):
0.57 mg104.88 kcal(5%)23.61 g(18%)0.17 g(0%)2.29 g(4%)
Other Serving Size : .5 cup, mashed (or 100g):
0.5 mg92 kcal(5%)20.71 g(16%)0.15 g(0%)2.01 g(4%)
82. Sweet potato, cooked, baked in skin, without salt - Manganese
0.497 mg of Manganese per 100g
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.497 mg 90(5%)20.71(16%)0.15(0%)2.01(4%)
Typical Serving Amount : 1 cup (or 200g):
0.99 mg180 kcal(9%)41.42 g(32%)0.3 g(0%)4.02 g(7%)
Other Serving Size : 1 large (or 180g):
0.89 mg162 kcal(8%)37.28 g(29%)0.27 g(0%)3.62 g(6%)
Other Serving Size : 1 medium (2 dia, 5 long, raw) (or 114g):
0.57 mg102.6 kcal(5%)23.61 g(18%)0.17 g(0%)2.29 g(4%)
Other Serving Size : 1 small (or 60g):
0.3 mg54 kcal(3%)12.43 g(10%)0.09 g(0%)1.21 g(2%)
83. Leeks, (bulb and lower leaf-portion), raw - Manganese
0.481 mg of Manganese per 100g
Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.481 mg 61(3%)14.15(11%)0.3(0%)1.5(3%)
Typical Serving Amount : 1 cup (or 89g):
0.43 mg54.29 kcal(3%)12.59 g(10%)0.27 g(0%)1.34 g(2%)
Other Serving Size : 1 leek (or 89g):
0.43 mg54.29 kcal(3%)12.59 g(10%)0.27 g(0%)1.34 g(2%)
Other Serving Size : 1 slice (or 6g):
0.03 mg3.66 kcal(0%)0.85 g(1%)0.02 g(0%)0.09 g(0%)
84. Turnip greens, raw - Manganese
0.466 mg of Manganese per 100g
Nutritional Value = 60 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.466 mg 32(2%)7.13(5%)0.3(0%)1.5(3%)
Typical Serving Amount : 1 cup, chopped (or 55g):
0.26 mg17.6 kcal(1%)3.92 g(3%)0.17 g(0%)0.83 g(1%)
85. Nopales, raw - Manganese
0.457 mg of Manganese per 100g
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.457 mg 16(1%)3.33(3%)0.09(0%)1.32(2%)
Typical Serving Amount : 1 cup, sliced (or 86g):
0.39 mg13.76 kcal(1%)2.86 g(2%)0.08 g(0%)1.14 g(2%)
86. Pigeonpeas, immature seeds, cooked, boiled, drained, with salt - Manganese
0.451 mg of Manganese per 100g
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.451 mg 111(6%)19.49(15%)1.36(2%)5.96(11%)
Typical Serving Amount : 1 cup (or 153g):
0.69 mg169.83 kcal(8%)29.82 g(23%)2.08 g(3%)9.12 g(16%)
87. Pigeonpeas, immature seeds, cooked, boiled, drained, without salt - Manganese
0.451 mg of Manganese per 100g
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.451 mg 111(6%)19.49(15%)1.36(2%)5.96(11%)
Typical Serving Amount : 1 cup (or 153g):
0.69 mg169.83 kcal(8%)29.82 g(23%)2.08 g(3%)9.12 g(16%)
88. Taro, cooked, with salt - Manganese
0.449 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.449 mg 142(7%)34.6(27%)0.11(0%)0.52(1%)
Typical Serving Amount : 1 cup slices (or 132g):
0.59 mg187.44 kcal(9%)45.67 g(35%)0.15 g(0%)0.69 g(1%)
89. Taro, cooked, without salt - Manganese
0.449 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.449 mg 142(7%)34.6(27%)0.11(0%)0.52(1%)
Typical Serving Amount : 1 cup, sliced (or 132g):
0.59 mg187.44 kcal(9%)45.67 g(35%)0.15 g(0%)0.69 g(1%)
90. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt - Manganese
0.446 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.446 mg 78(4%)15.01(12%)0.81(1%)7.07(13%)
91. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt - Manganese
0.446 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.446 mg 78(4%)15.01(12%)0.81(1%)7.07(13%)
92. Sweet potato, cooked, candied, home-prepared - Manganese
0.442 mg of Manganese per 100g
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.442 mg 164(8%)32.12(25%)3.54(5%)0.89(2%)
Typical Serving Amount : 1 piece (2-1/2 x 2 dia) (or 105g):
0.46 mg172.2 kcal(9%)33.73 g(26%)3.72 g(6%)0.93 g(2%)
93. Peas, mature seeds, sprouted, raw - Manganese
0.438 mg of Manganese per 100g
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.438 mg 124(6%)27.11(21%)0.68(1%)8.8(16%)
Typical Serving Amount : 1 cup (or 120g):
0.53 mg148.8 kcal(7%)32.53 g(25%)0.82 g(1%)10.56 g(19%)
94. Chicory greens, raw - Manganese
0.429 mg of Manganese per 100g
Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.429 mg 23(1%)4.7(4%)0.3(0%)1.7(3%)
Typical Serving Amount : 1 cup, chopped (or 29g):
0.12 mg6.67 kcal(0%)1.36 g(1%)0.09 g(0%)0.49 g(1%)
95. Coriander (cilantro) leaves, raw - Manganese
0.426 mg of Manganese per 100g
Nutritional Value = 63 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.426 mg 23(1%)3.67(3%)0.52(1%)2.13(4%)
Typical Serving Amount : .25 cup (or 4g):
0.02 mg0.92 kcal(0%)0.15 g(0%)0.02 g(0%)0.09 g(0%)
Other Serving Size : 9 sprigs (or 20g):
0.09 mg4.6 kcal(0%)0.73 g(1%)0.1 g(0%)0.43 g(1%)
96. Endive, raw - Manganese
0.42 mg of Manganese per 100g
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.42 mg 17(1%)3.35(3%)0.2(0%)1.25(2%)
Typical Serving Amount : 1 head (or 513g):
2.15 mg87.21 kcal(4%)17.19 g(13%)1.03 g(2%)6.41 g(11%)
Other Serving Size : .5 cup, chopped (or 25g):
0.11 mg4.25 kcal(0%)0.84 g(1%)0.05 g(0%)0.31 g(1%)
97. Pokeberry shoots, (poke), raw - Manganese
0.418 mg of Manganese per 100g
Nutritional Value = 61 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.418 mg 23(1%)3.7(3%)0.4(1%)2.6(5%)
Typical Serving Amount : 1 cup (or 160g):
0.67 mg36.8 kcal(2%)5.92 g(5%)0.64 g(1%)4.16 g(7%)
98. Kale, scotch, cooked, boiled, drained, with salt - Manganese
0.417 mg of Manganese per 100g
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.417 mg 28(1%)5.62(4%)0.41(1%)1.9(3%)
Typical Serving Amount : 1 cup, chopped (or 130g):
0.54 mg36.4 kcal(2%)7.31 g(6%)0.53 g(1%)2.47 g(4%)
99. Kale, scotch, cooked, boiled, drained, without salt - Manganese
0.417 mg of Manganese per 100g
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.417 mg 28(1%)5.63(4%)0.41(1%)1.9(3%)
Typical Serving Amount : 1 cup, chopped (or 130g):
0.54 mg36.4 kcal(2%)7.32 g(6%)0.53 g(1%)2.47 g(4%)
100. Kale, cooked, boiled, drained, without salt - Manganese
0.416 mg of Manganese per 100g
Nutritional Value = 54 / 100    Food Category - Vegetables and Vegetable Products
Manganese
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.416 mg 28(1%)5.63(4%)0.4(1%)1.9(3%)
Typical Serving Amount : 1 cup, chopped (or 130g):
0.54 mg36.4 kcal(2%)7.32 g(6%)0.52 g(1%)2.47 g(4%)






manganese and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito